*6 Weeks from the RPS Lexen Spring Fling*
This past weekend I was at the NPC Natural Ohio Bodybuilding show working the sponsor booth for my supplement Sponsor Morphogen Nutrition and supporting my good friend Ben Hartman. The show was in Cleveland and there is a great powerlifting/strongman/bodybuilding gym called Old School Iron in Brook Park. So I ran over to Old School in the afternoon to do my speed squats and pulls. I was on a pretty tight time crunch so it really made me hustle to get everything done (the goal anyways on dynamic effort day)..
A1. Isometrics (Plank, Side Plank, Bird Dog) - 3 sets of 10 seconds each
A2. Band Hip Extensions/Flexion w/ Mini Band - 3 sets of 10 each leg
B1. GHR - 4x8
B2. Lat Pulldown w/ Mag Grip - 4x12
C. Box Squats vs. Average Bands - 7x2 w/ 330lbs, 1x2 w/ 340lbs
[youtube=https://www.youtube.com/watch?v=F2q4wRiFaYw]
D. Speed Pulls vs. Average Bands on 2" Deficit - 6x1 w/ 345lbs
[youtube=https://www.youtube.com/watch?v=cI_QiovP9kM]
The band tension was really heavy at the top of these, and I wasn't squeezing my glutes quick enough to bring my hips through at lockout. Next week I'm going to need to do a better job at this so I don't get that slow down at the end and use my back instead of my glutes,
...Called it a day there because I had to run back to the bodybuilding show to work the booth.
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